Comparing Nutrients in 1 kilogram Chickpea flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Energy	133% 3870kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	169% 28.7g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 578g	144% 187g	130g per day for Men 19-50 years
Sugars	150% 109g	64% 46.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	284% 108g	261% 99g	38g per day for Men 19-50 years
Protein	400% 224g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	405% 4.86mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.06mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1093% 4370μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1013% 9.1mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	608% 48.6mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	395% 1660mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	798% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	454% 3180mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	249% 8460mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	42.7% 640mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.78% 103g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chickpea flour vs Blanched Almonds:

• Chickpea flour has 2.5 times more Vitamin B1, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Vitamin B2, 2 times more Vitamin B3 and 28.6 times more Vitamin E than Chickpea flour.
• Both Chickpea flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chickpea flour vs Blanched Almonds:

• Chickpea flour has 1.5 times more Iron, 1.3 times more Potassium, 2.6 times more Selenium and 3.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Calcium, 1.6 times more Magnesium and 1.5 times more Phosphorus than Chickpea flour.
• Both Chickpea flour and Blanched Almonds have similar amounts of Copper, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chickpea flour has 28 times more Omega 3, 3.1 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 7.9 times more Fat, 5.7 times more Saturated Fat and 4.3 times more Omega 6 than Chickpea flour.
• Both Chickpea flour and Blanched Almonds have similar amounts of Fiber and Protein per 1 kg.
• Both Chickpea flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.